This exercise is called clubbell swing to thruster. It’s a fantastic full-body movement that targets multiple muscle groups. The swing hits the posterior chain muscles, including the glutes and hamstrings. Then, as we go down to a squat, the quads and glutes are engaged as well. After the squat, we transition into a thruster, which works the upper body.


1. Stand with your feet approximately shoulder-width apart, toes pointing forward.
2. Begin by driving your hips back, feeling a stretch in your hamstrings.
3. Ensure your shoulders are kept down and packed, maintaining a straight line between the crown of your head and coccyx.
4. Hold the club with your left hand closest to the pommel, keeping that arm locked out.
5. The right hand goes over the top. Now, perform the swing, bringing the club down into a squat position, and then explosively drive into the arms to perform the thruster motion.
6. Repeat the movement to complete the exercise.